The Skinny on Weight Gain Over the Holidays
By: Ben Beasley, B.S. Fitness Specialist
If you had to choose one of the most preventable pandemic (disease spread across vast region) in our country to date, which would you pick? A plethora of cancers, Diabetes, Cardiovascular Disease, and Hypertension may be a few to cross the synapses in your brain. But, if you really sit down (not too long) to think about what the ACTUAL causation is- it all begins at the dining room table. Another major contributor to our society’s pandemic of diseases across the board is our sedentary lifestyles. With all age groups sitting more than ever in previous decades, the increase in inactivity correlates spot on to unnecessary visits to the doctor and premature deaths. When we combined the saying “You are what you eat” is quite accurate in consideration to many harmful additives seen and unseen on current food labels at our local markets. The following is a unique way to think about what we actually put in our bodies and how to hold ourselves accountable in maintaining a healthy weight and wellness!
An easy solution to help maintain weight lose through your daily caloric values is to envision your body as an internal bank account in which you are making tens of hundreds of transactions per day. These transactions consist of deposits, withdrawals and transfers that can also be simultaneous. What’s the catch? The idea each day behind these ‘transactions’ is to end up at zero or in the negative (negative caloric balance) which results in weight loss. Some examples of larger depository times would be breakfast, lunch and dinner with smaller snacks and beverages (deposits) dispersed in between. As we intake our nutrition, be mindful of giving yourself as much balance as you can through your meal choices. As for the withdrawals, (energy expenditure) some options would be starting your day with a cold shower or a walk/jog which boosts metabolism, swimming on your lunch break and some resistance training/calisthenics or bike ride to finish the day! Lastly, there are the transfers in which WE CAN control! These can be harmful yet beneficial depending on your planning because the deposits can be used as energy or stored as fats. If the energy is leftover at the end of the day we end up positive caloric accumulation in which we are trying to avoid! Word to the wise, eat your upcoming holiday meals early! The earlier you eat your meals, the more productive your body will be at utilizing that energy taken in.
Preventing weight gain over the holidays is an important step for your health. On average, Americans gain 2-15 pounds over the holidays. This may not seem like much, but the problem occurs when this weight is not lost leading to a gradual gain over the years. According to the Centers for Disease Control (2013), Florida now has the thirty seventh highest adult obesity rates in the nation. Florida’s adult obesity rate is 26.4 percent, up from 20.7 percent in 2004 and from 11.4 percent in 1990. In 2013, 11.2 percent (2,150,000) of Florida residents had been diagnosed with type 2 diabetes, which is associated with obesity.
Developing healthy eating and activity habits may not be easy. If you feel you need additional support, Welltrax offers fitness classes and personal training to promote healthy weight loss. This holiday season make a point to give yourself the gift of health.
Follow these few strategies below from the Journal of the Academy of Nutrition & Dietetics (2013), to keep that weight OFF!!
- In preparation for a big holiday party or feast, do not skip meals throughout the day as this may result in overeating. It is especially important to have breakfast. Research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.
- Include more fiber in your diet by eating fruits, vegetables and whole grains. High-fiber foods are high in volume and will satisfy hunger, but are lower in calories.
- Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts.
- Eat slower and savor every bite. Place your fork down between bites and chew foods thoroughly. By eating slowly so you can see if you really are still hungry.
- Be active. Talk a walk or find an outdoor activity that you can do as a family.
Through mindful eating and moderation, these strategies can help you prevent holiday weight gain and get started on a path towards a healthy weight.